Stepdown Squat
Description
The stepdown squat, also called a step-down, is performed standing on a box or step. You slowly lower the non-working leg to tap the floor below by bending the working leg, then stand back up. The slow eccentric loading is excellent for quad and glute strength as well as knee stability.
Muscle Group
Equipment Required
Stepdown Squat Instructions
- Stand on a box, step, or platform that is 6 to 18 inches tall.
- Stand on your right leg with the left leg hanging off the side of the box.
- Hold your arms out for balance or place hands on hips.
- Brace your core and stand tall.
- Slowly lower yourself by bending your right knee.
- Allow your left foot to extend toward the floor.
- Tap your left heel to the floor lightly without putting weight on it.
- Drive up through your right heel to stand back to the starting position. Complete reps, then switch legs.
Stepdown Squat Form & Visual
Stepdown Squat Benefits
- Builds eccentric single-leg strength
- Strong knee stability work
- Develops quad and glute control
- Useful for rehab and prehab
- No equipment beyond a box
- Easy to scale by changing box height
Stepdown Squat Muscles Worked
- Quadriceps
- Gluteus maximus
- Gluteus medius
- Hamstrings
Stepdown Squat Variations & Alternatives
- Step Up
- Bulgarian Split Squat
- Pistol Squat
- Single Leg Squat
